Don't let the small size of lentils fool you. Lentils are a true nutritional powerhouse and loaded with health benefits. They play an essential role in many recipes, especially plant-based ones as their versatility makes it easy to add them to nearly everything. Many sweet, savory and spicy dishes feature lentils as the main ingredient. And their affordable nature makes it possible to create unique and mouthwatering healthy dishes on a budget. Though all lentils share similar nutritional benefits, there are several varieties. Understanding the difference between the types of lentils available will make it easier to choose the right lentil for your recipe. Read on to learn more about the different types of lentils and the health benefits they offer.
What Are Lentils?
Lentils, a type of legume, are the edible seeds of the lentil plant. A plant native to North America and Asia, the botanical name of the plane is Lens culinaris, in appreciation of the curved lens-like shape of lentils. Lentils are a part of the Fabaceae family, which includes other legumes like chickpeas, kidney beans, peanuts, snap peas, snow peas and green peas. Unlike other legumes, lentils are never eaten fresh, and instead, they're dried immediately after they've ripened.
Health Benefits of Lentils
There are several types of lentils, which we'll review later, and while the exact nutritional content varies between each, all lentils generally present the same health benefits. Here's a quick rundown of the most impressive benefits lentils offer.
Lentils Are a Source of Protein
Lentils are a source of plant based protein, a nutrient that's required by every cell in the body. Consuming adequate protein allows your body to protect and repair existing cells and create new ones by producing antibodies to fight infections and illnesses. Protein is also a vital part of the process that carries oxygen throughout your body via your blood cells. Lastly, protein plays a role in muscle growth, repair and bone development. All types of lentils contain protein, and because lentils are derived from a plant and not processed with any animal by-products, they're an entirely vegan source of it.
Lentils Are a Source of Fiber
Aside from protein, lentils are also a source of fiber. Fiber, a type of carbohydrate that the body cannot digest, plays a crucial role in creating and maintaining a healthy digestive system. Because your body cannot digest fiber, it's not broken down into sugar molecules like most other carbohydrates. Instead, it passes through your system undigested and helps it to regulate how your body uses sugars. In doing so, it keeps your blood sugar at a healthy level and allows you to remain fuller for longer.
Fiber also helps prevent unwanted digestive symptoms like diarrhea and constipation by maintaining proper gut health. Additionally, fiber helps waste move through the body more efficiently by adding bulk to stools and serves as food for healthy gut bacteria.
Lentils Are Budget-Friendly
Aside from being easy on your stomach, lentils are also easy on your wallet. Lentils can be bought in bulk at great prices, ensuring that you always have a healthy ingredient to reach for. Worried about purchasing too much of one ingredient? It's easy to go a bit overboard in the grocery store and buy more than what you need. And while having a lot of healthy food at home isn't a bad thing, it is when it spoils before you get a chance to eat it. Because lentils last a long time, you can buy them in bulk without worrying about them spoiling before you can use the entire bag. When stored properly in an airtight container and cool, dark place, lentils will remain fresh for months.
Lentils Are Easy to Prepare
Making healthy meals can be challenging, especially when cooking with new ingredients. If it's your first time using lentils, don't stress. This legume is incredibly easy to prepare. Cooked on the stovetop in just 15-20 minutes, all you need is water, a bit of salt, and a large pot for your lentils to cook successfully.
The Different Types of Lentils
Wondering how many different types of lentils there are? Though there are several varieties of lentils, the three most popular are: Red Lentils, Brown Lentils and Green Lentils.
Brown Lentils
Arguably the most common variety of lentils, brown lentils, can be found at nearly every grocery store. They range in color, with some being dark black and others a light brown/khaki color. In taste, brown lentils feature the most earthy flavor of the three common lentil types. Still, the flavor is so subtle that it combines well with the rich flavorings used in most traditional lentil recipes. Perfect for soups and stews, brown lentils also make an excellent substitute for meat in tacos, tomato sauce, shepherd's pie and more! Bob's Red Mill Brown Lentils cook in just 20 minutes and don't require any pre-soaking Beforehand.
Green Lentils
Like brown lentils, green lentils range from pale green to a more speckled brown and green color. They feature a glossy exterior and have a pleasant peppery flavor. Of all varieties of lentils, green lentils usually take the longest to cook, with some types taking upwards of 45 minutes. Though our Bob's Red Mill Petite French Green Lentils don't take nearly that long, they do require a bit more time than our brown and red lentils and cook on the stovetop in just 25 minutes. Because green lentils keep their firm texture, even after cooking, they make an incredible choice for dishes like soups and salads.
Red Lentils
Brown lentils may be the most common. However, red lentils are a close second. Red Lentils feature a sweet and nutty flavor, making them an excellent substitute for grains like quinoa and buckwheat. They have about the same cooking time as brown lentils and will thoroughly cook in just 15-20 minutes. Unlike green lentils, red lentils tend to get a bit mushy once they're cooked, making them the perfect choice for making Indian dals and other curries. Red lentils can also be blended into soups or used for thickening sauces. Loaded with nutritional benefits, they work wonderfully in nearly every savory dish you create.
Enjoying Lentils at Home
If you're new to cooking with the types of lentils above, you'll be glad to know that they can be used to create a variety of simple, delicious dishes. Here are a few of our favorite lentil-based recipes, from soups to curries.
Masoor Dal (Red Lentils)
We mentioned that red lentils work well for creating Indian dals, and this recipe proves just that. Inspired by the traditional Indian cuisine, this recipe for Masoor Dal uses red lentils and spice to bring authentic and delicious flavors to the table. Another term for lentils, Dal, is specifically used when lentils are turned into a soup or stew.
To create this Masoor Dal recipe, spices like cumin seeds, whole mustard seeds, ground turmeric and paprika are combined with hot oil to infuse red lentils with a flavor that's off-the-charts delicious. Ginger, garlic, diced tomatoes, onions and jalapeño are added to the multitude of flavors created from the spices to bring back the dish's balance. A recipe so good that we had it printed on our bags of Bob's Red Mill Red Lentils, we're sure it will quickly become one of your favorites.
Spicy Veggie Burgers (Brown Lentils)
Creating a plant based menu for your guests and not sure what to make? Try out these Spicy Veggies Burgers. Made with an array of Indian flavors, these veggie burgers feature an exotic flair that's hard to resist. Serve them up with traditional toppings like tomato, ketchup and lettuce, or take them to the next level by providing ingredients like amaranth greens and mustard. Made with Brown Lentils and Brown Rice Farina, they feature a meat-like texture sans animal products.
Instant Pot Lemony Lentils and Greens Soup (Petite French Green Lentils)
Without a great-tasting soup recipe, no list of lentil recipes would be complete. Bright and brimming with whole food ingredients, this Instant Pot Lemony Lentils and Greens Soup comes together in just minutes. Made in a pressure cooker, this recipe takes about 6 minutes to cook and uses one pot you won't spend all evening in the kitchen doing dishes. Top this soup off with fresh lemon and herbs for a warming and nutritious meal, especially during the year's colder months.
We hope that this overview of the different types of lentils has helped you better determine which variety to use in your next recipes. While all lentils are overflowing with nutritional benefits, they offer unique characteristics that can create top-notch recipes when used correctly. From everyone at Bob's Red Mill, have a healthy and filling day!
Do you have a favorite lentil variety? We'd love to hear more about why you choose a specific type of lentil over another. Share your thoughts with us in the comments below.
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